Resolutions: Obesity is a Global Issue with $2 Trillion Annual Impact!

A new report from McKinsey Global Institute, entitled "How the world could better fight obesity," names obesity as one of the three most critical global issues -- 

#1: smoking, 

#2: armed violence, war, and terrorism 

#3: Obesity 

Obesity affects 2.1 billion people (two and half times the number of people who are undernourished), has a global impact of $2 billion per year and results in 5% of all deaths worldwide each year. If this trend continues at its current rate, nearly half the world's adult population will be overweight or obese by 2030. 

In our reality TV, celebrity focused culture, we tend to get caught up in how our bodies look, rather than in how well they feel, how well they work, or the underlying health of the components. As we become more accustomed to instant gratification, people search for an instantaneous solution to what is obviously a more serious problem. 

Take a moment to consider how your body feels, how able you are to function daily, and how healthy you are overall -- weight, muscle tone, joints, cardiovascular, aches and pains, blood pressure, cholesterol, diabetes, etc. 

Since we're at the time of year where people start making resolutions, rather than making an unrealistic New Year's resolution to lose XX pounds, why not make a resolution to gain health and wellness in 2015? Make one change each month to improve your health.

Examples: January - give up sugary drinks. February - go for a walk each day. March - eat a healthy breakfast every day. Add one healthy activity per month. Something simple, something do-able, something that will contribute to your overall health. 

For New Year's look for an upcoming blog on how to set yourself up for success by making achievable resolutions.

Antonio Brown of Pittsburgh Steelers Cross-Trains with Pilates

Antonio Brown
WR, Pittsburg Steelers

The Stack (in association with Yahoo Sports) named Antonio Brown, Wide Receiver for the Pittsburgh Steelers, its "NFL Beast of the Week," for an amazing catch in the Steelers' Week 15 NFL Game win against the Atlanta Falcons last Sunday. 

Brown credits his amazing footwork and ball handling skills to cross-training with -- you guessed it -- Pilates. 

Watch the video -- to see Antonio's amazing catch, and watch him do Going Up Side on the High Chair. 

Anyone, even professional athletes, can benefit from Pilates. At Any Body's Pilates, we believe fitness is for ANY body!

Progress

Common questions we hear about Pilates:
 Q1. "Where will I feel it?"
 Q2. "Where will I see a difference?"
 Q3. "How soon will I see a difference?"
 Q4. "Can I lose weight?"

The answers can vary based on individual circumstances, but in general:
 A1. Pilates uses the whole body on every exercise, so clients feel the work everywhere
 A2. Clients see changes in posture, abs, and shoulders...but some also see big changes in legs, arms, and/or glutes
 A3. Some clients feel it immediately, others take longer. I like the Joseph Pilates quote:

"10 Sessions until you FEEL a difference, 

20 Sessions until you SEE a difference, 

30 Sessions until you're on your way to a whole new body..." 

Most clients see results before 20 Sessions -- other people will notice after 20!
 A4. Yes clients can lose weight doing Pilates - see these earlier posts: 
          US Waistlines Growing - Especially Women's
          The Beauty of the Power House Challenge - Weight Loss
          Pilates for Weight Loss - Part 1
          Pilates for Weight Loss - Part 2

Would you rather see photographic evidence of the changes that are possible?

Photos taken from May 1-Oct 2, 2014   These photos were taken May 1 2014, June 10 2014, July 19 2014, October 2 2014. She was not dieting, took 2-3 Pilates Mat Classes per week (shhh...don't tell - she's over 65). Notice how much straighter her spine is, how much more relaxed her shoulders are, and how much more shapely she's become -- in just 5 months! We took her measurements today - since July 1 she's lost over 9 INCHES, including 1 inch off each of her upper arms and 3 inches off her hips!

Join Us! Prevention-Palooza - Sat, Nov 1 8:30A-12:30P at Citadel Holliday Alumni Center

Any Body's Pilates will be exhibiting at the Food a& Fitness Fair and presenting brief Pilates Mat workshops at Prevention-Palooza, hosted by Dragon Boat Charleston. 

Citadel Campus, Holliday Alumni Center 
69 Hagood (across from Citadel Football Stadium)
November 1, 2014 
8:30A-12:30P

Join us for a light breakfast and peruse the Food & Fitness Fair. At 9am Dr. Ann Kulze, renowned author and motivational speaker will deliver her Just Say Whoa to Cancer program. At 11A there will be a series of exercise demonstrations including Pilates on the Patio with Any Body's Pilates!

Bring a yoga mat, come in your work out clothes, bring your friends and enjoy a day of information and inspiration! Click here to buy tickets for $10 (will be $15 at the door).

DBC has been paddling hard since 2003 with the mission of promoting physical and mental wellness among cancer survivors and their community. 

Control the Body with the Mind - Contrology

My first fitness love is group fitness classes. I loved the music, the people, and the fact that I couldn't think about my to-do list or anything else, unless I wanted to bump into other people or look like an idiot. That's how I got hooked on gyms and gym memberships, and it's how I got started as a fitness professional (part-time, while working a career corporate job). One of the most difficult aspects of learning to be a group fitness instructor was learning to give instructions, while doing the workout, and synchronizing with the music, while helping the attendees by giving specific cues. 

Leg Springs - Tower

When I went to a Pilates studio, there was no music. The instructor was not demonstrating the exercises. It seemed strange, and strangely quiet. Soon, I was too busy following instructions to notice. 

Bingo! I was too busy following instructions to notice there was no music. I was too focused on what I was doing to have been able to see (or follow) a demonstration by the instructor. And my mind had been quiet -- I'd only been thinking about each exercise.

That's a large part of the mind-body connection in Pilates. Clients focus on the instructions, how the movement feels in their bodies, and controlling the body with the mind. No distractions. That's why Joseph Pilates called it "Contrology."  Control the body with the mind. 

Rewards

Every time I start to think I'm in the wrong business, my clients remind me how and why I got started, and why I named my business Any Body's Pilates.

We exhibited at the Boomer & Beyond Lifestyle event Saturday. One of my instructors, Hannah, invited that morning's Mat Classes to join us, and three of them did. Kathleen, a retired nurse, acted like we'd put her to work. She grabbed people as they walked by, and even sat this lady down and gave her the full Pilates pitch. She spent at least 10 minutes telling her about the core work, shoulders, alignment, weight loss, strength, healthy feeling...without any help from us.

Gail brought her sister, who was brave enough to try the High Chair. She did well with Pumping, but struggled with Going Up Front. I asked Gail if she'd like to demonstrate how it's done. She was apprehensive, but Saturday she made it look easy. She was beaming as she stepped off.

My theme for September:       L-E-N-G-T-H-E-N. Focusing on it for a month has made a huge difference for most clients and many have found they're working more muscles more deeply, resulting in harder work outs, and a better understanding of how their bodies work. Last week, Jean gave me a new picture for the studio. 

And that's why it's Any Body's Pilates -- because we believe in fitness for ANY body, no matter age, level or experience.

US Waistlines Growing - Especially Women's

According to HealthDay News, a new CDC report published September 17 in Journal of the American Medical Association, found that in 2012 the average US woman's waistline was 38.8 inches (up from an average of 37.6 inches in 1999).  For women, anything above 35 inches (for men, 40 inches) is considered abdominal obesity and an indicator of increased risk factors for heart disease and other issues. Based on that data, 54% of Americans were abdominally obese in 2012, up from 46% in 1999. 

In my opinion, this is more than a weight loss or weight gain issue. In my experience, many clients focus solely on their weight, not their health, then seek a "silver bullet" solution, rather than a healthy one. Health requires awareness, attention and effort. 

Nutrition is the single most important component. One cannot view food as the 'enemy' or to 'blame' for weight gain -- food is fuel for your body and your brain. No one, thin or obese, can survive without food. However, the better the quality of food, the better the quality of the results. Good nutrition requires knowledge, planning, preparation and effort. 

Strength training (which includes more options than weight training) is also helpful, as it builds lean muscle mass. Strength training has the same calorie "burn" - during and after exercise - as cardio training and can be easier on the body, while building muscle and bone density (especially important for women). 

Pilates is a great strength training/calorie burning option. Our clients report significant improvements in their muscle gain, substantial fat/weight loss, improved posture, major strength gains, and better self-esteem. 

If you're interested in more information on nutrition, healthy weight loss, strength training programs, or Pilates, Any Body's Pilates would be happy to help. We have Pilates Instructors as well as Personal Trainers on staff to provide Nutrition Counseling and Exercise Programming. We specialize in working with those who have special needs or difficulty with exercise and our services are available to individuals or small groups. Contact us today for more information. 

Pilates Fitness Tip: Single Leg Kick

Single Leg Kick causes confusion. "What is the point?" "Where should I feel it?" "It hurts my knees..."

Single Leg Kick follows Swan and precedes Double Leg Kick because they are a progression -- one builds on the other. The goal is to maintain hip to knee on the mat at all times, length through the whole spine with quiet upper body, while alternating kicking legs toward the glutes.

Many new clients press their navel to the mat, instead of lifting toward their spine. Instead of creating length in the spine and working the abdominals, this creates extension (arch) in the spine and recruits the muscles in the back (which can cause pain). Just like Swan, clients should lift their navel toward their spine (ceiling) and lengthen their spine to recruit the abdominals.

We instruct clients to kick, then lengthen the leg, but many only kick. Lengthening the leg provides length from the crown of the head through the foot, and helps provide stability when the opposite leg kicks. As in all Pilates exercises, all parts of the body should be engaged and working together during every exercise. If any body part is slack, the exercise will not work as well.

When clients complain of knee pain, it nearly always can be corrected by properly aligning the legs and feet. Knees should be hip socket width or closer together, feet in alignment with the knees. Ideally, legs and feet will be together. The heel should kick toward the glutes with the front of the leg to the knee on the mat, and the knee to the foot in line with the upper leg. Many clients start with the legs wider than hip socket width and when they bend the knees, they turn the knee -- causing the knees to turn in (knock-kneed) or turn out (like frog legs), pulling the leg out of alignment and that can cause pain.

See if you can see these principles at work in this example (thank you Sarah!):

The Beauty of The Power House Challenge: Weight Loss

I often hear, "I know you can't lose weight with Pilates..." and I wonder where people got that idea? I wrote blogs in 2010 about Pilates for Weight Loss based on scientific research (Part 1 and Part 2), but I wanted to brag on the level of success The Power House Challenge has generated for several clients in the last 2 months.

Marylyn had been doing cardio and weights while carefully watching her diet, with no success. After 6 months of Mat class twice per week, she lost nearly 20 pounds while correcting an ankle issue so severe, she was considering surgery. After 1 month of The Power House Challenge, her total weight loss is near 30 pounds and she looks like a different person, as she has slimmed through her waist, thighs and hips. 

Wendy, who lost over 100 pounds last year following gastric bypass surgery, started taking Pilates once per week last Fall, then upped it to two times per week in 2014. In April, she started the Power House Challenge, taking Mat class 3 times per week -- and over Mother's Day Weekend texted: "Sending you a thank you text. I had to buy size 8 pants today because the 10s were too big."

Jean had been coming once per week for a Semi-Private, improving her flexibility and strength, but in April, bumped her schedule to three times a week. Due to her work and travel schedule, she completed her 3 classes in a 24 hour period more than once. She had to buy smaller pants last weekend and is very happy that her midsection is suddenly noticeably flatter and smaller. 

Sarah had a goal of losing 30 pounds. She was dieting and doing Pilates once per week. In April, she jumped Pilates to three times per week. About a month ago, she arrived grumpy and unhappy that she was not losing weight. After talking a few minutes, I suggested she track her calories, as I didn't think she was eating ENOUGH (most women starve themselves when dieting -- the body protects itself and stores fat, eating muscle to survive -- the exact opposite of the dieter's goal). Sarah started tracking her calories, eating more, and a month later, she's lost over 10 pounds. I received this text from her last week: "Size 6 shorts. Thank you." 

That is the beauty of doing Pilates three times per week. Clients reinforce the fundamentals in their daily life which results in bigger breakthroughs on an accelerated schedule. 

At Any Body's Pilates, we want our clients to be successful, so we offer The Power House Challenge -- 10 Mat Classes in 30 Days for $100! Classes are limited to 4 clients for personalized attention, the instructors teach (instead of turning their backs and doing the exercises), we use raised leather upholstery mats (sofa height -- no Yoga mats on the floor), and we educate clients on the principles, so clients can apply the principles in their daily life for even greater gains.

PS. if you'd like to track your calories (for FREE!), try LoseIt! or MyPlate (both have phone app versions). They offer the opportunity to track calories and exercise in relation to your current height/weight and weight loss goals. Make sure you're eating enough!!

Pilates Helps Kathleen Turner Battle Rheumatoid Arthritis

I had planned to write another article about Pilates and weight loss, but saw this article in The Daily Mail where Kathleen Turner said Pilates saved her life... 

Many celebrities famously attend Pilates classes. Numerous sports stars have turned to Pilates for cross-training benefits. But you don't see much media coverage of Pilates studios where celebrities are battling a debilitating disease. Ms Turner was told she would be confined to a wheelchair, but is currently appearing in a play in London!

Pilates Fitness Tip: Rolling Like a Ball

Because the ultimate goal in Pilates is control, less can be more. One client said, "Looks like a little, feels like a lot." Most clients are surprised that smaller movements produce greater results. 

For a few, Pilates rolling exercises are simple and easy. For most, they are challenging and require a great deal of concentration, coordination and practice, in order to master. 

One of my new clients provided an excellent example of control while rolling, demonstrating all the principles, and yet, maintaining absolute control. 

Set Up: Gaze toward the navel, round back, heels together, elbows wide, shoulder blades in the back pockets
Action: Curl the tailbone under to initiate the roll, continue engaging the powerhouse, bring heels toward glutes if it is difficult to roll up (without swinging legs to create momentum) 

Watch Susan roll:

Yes, the speed of the video is the speed of Susan's roll -- she is able to control the roll one vertebra at a time. Think that might have been luck? She is able to maintain the same level of control while rolling in a more difficult position where she's not able to generate resistance with her arms and legs. Watch the variation:

Maintaining a rounded spine (C-curve) by deeply engaging the powerhouse and maintaining that engagement during the roll, maintaining the gaze to the navel, curling the tailbone slightly (instead of throwing the body or head back) to initiate the roll, and when in difficulty, keeping the heels toward the glutes (instead of changing the distance between shoulders and knees or swinging the legs) allows her to roll with full control. 

Any Body's Pilates challenges you to develop that level of control in your rolling exercises! 

Special thanks to Susan Spavale for the demonstrations -- both were done after completing a full Mat class. 

Take the Power House Challenge!

What is the Any Body's Pilates Power House Challenge? 

Complete 10 Mat Classes in 30 Days for just $125!* 

Roll Up with Magic Circle

By taking 10 Classes in 30 days, clients maximize results and speed their progress in learning Pilates fundamentals and reinforcing the movements. 

"In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you will be on your way to having a whole new body..." 

 --- Joseph Pilates

Spine Stretch Forward

Mat Classes at Any Body's Pilates are limited to 4 clients for personalized attention. Instructors do not demonstrate, instead they work directly with clients to assist them in learning the exercises and getting the most from their workout. All clients utilize raised (sofa height), leather upholstery Mats (NO Yoga Mats on the floor). Due to the small class size, personalized instructor attention and professional, raised equipment, Mat Class becomes more accessible to clients with physical challenges. At Any Body's Pilates, we believe in fitness for ANY body!

We've added more classes to our schedule and will be happy to continue adding to accommodate client needs. Clients can register and pay for Classes online or via the mobile app (Android or iPhone) "MindBody Connect" or by Emailing or calling the studio at 843.641.0185. 

Take the Power House Challenge!!

* That's a $50 discount on our regular Mat Series price. Clients who don't finish 10 classes in 30 days will have the option to pay $50 to activate the remaining Classes. Call the Studio for Program details or questions

Which Is Better: Mat or Equipment?

Which is better? Joseph Pilates designed both, so neither is better, they are complementary -- and Mat is one of the Pilates apparatus. The next question is usually, "Equipment is more difficult, right?" Not necessarily...

Hanging Pull-Ups (Cadillac)
Plank position

Joseph Pilates designed his exercises for the Mat. In working with clients, he used his body to create resistance to help them learn exercises and gain strength. He then designed equipment using springs, pulleys, barrels, to create resistance. All exercises are related, and all exercises relate back to the original Mat exercises. While it may seem like the equipment exercises are more difficult, the spring tension and moving parts provide resistance and assistance that benefit clients.

Why use Pilates equipment? It can help clients gain strength and understanding of certain exercises, by using the spring tension as resistance. It is more obvious to clients when they are doing an exercise incorrectly or not using proper 
technique. For those clients who are easily bored with workouts, it can provide sufficient variation to keep them engaged while they are mastering the principles. 

Push-Ups (Mat)
Plank Position

Then why bother with Mat? Mat uses clients' body weight and gravity -- there is nothing to hold onto, nothing to guide -- so strength, balance, proper form and technique are essential. It is simpler, as all the exercises can be done at home, while travelling, and outdoors. 

Oftentimes, the choice comes down to budget, scheduling, opportunity, and personal likes/dislikes. Mat is the essential Pilates apparatus, Mat exercises are the goal, and Pilates equipment can be a means of arriving there more successfully for some clients. 

Why Are There are "Flavors" of Pilates?

Joseph Pilates Teaching

Joseph Pilates called his exercise "Contrology." After Joseph and Clara Pilates' deaths, the Method became known as "Pilates," but there were disagreements among those teaching/marketing it. In an unsuccessful law suit (U.S. District Court – Southern District of NY, Opinion 96 civ. 43 (MGC) October 2000) bid to trademark Pilates, a U.S. federal court ruled the term “Pilates” generic and free for unrestricted use. Now, you can call anything you like "Pilates" -- which is how "Piyo," "Yogilates," "Piloxing," "Aqualates" and the like got started. As a result, there are many brands or flavors of Pilates.

Anyone can start a Pilates Instructor training program. Anyone can teach a class and call it Pilates...so what's the difference? Many programs claim to have "evolved" beyond Joseph Pilates. Equipment has been "improved" with additional features and functions. 

Joseph Pilates with a Client

If you're looking for a studio/instructor who teaches closely to the original, look for a "Classical" studio. Ask the instructor about his/her training and for his/her lineage -- how close his/her instructor is to Joseph Pilates and "The Elders" -- the teachers that he and Clara Pilates personally trained. The closer they are, similar to genealogy, the closer their teaching methods should be.

No matter whether you choose Classical or a more modern approach, be sure your instructor is well-qualified and the studio is reputable. It's a relationship -- you should feel safe, supported, and be able to communicate openly with your instructor. If not, keep looking.